Location: Bally's in Chicago. This place is a toilet. Old equipment, scattered over three floors. And hoooooooot!
BB Deadlifts
225 x 5
225 x 5 warm-ups
335 x 1 bar is much thicker than standard. I can't hold on to the thing without straps. Boooooo!
315 x 2
225 x 5
225 x 5
Use LAST week's numbers for next week. This turned out to be a maintenance day on DL. Crappy.
Chins (no dip belt)
BW x 12 (close grip neutral)
BW x 12 (9+3)
BW x 12 (6+2+2+2)
BW x 12 (6+3+2+1)
Rear delts DB
25 x 12 very little bounce
25 x 12
25 x 12 a bit more bounce on 11-12
Lateral Delts DB
20 x 12 watch the bouncing brother.
15 x 12
15 x 12
Sent on the Now Network� from my Sprint® BlackBerry
Monday, June 27, 2011
Friday, June 24, 2011
Squats
Bench Squats
225 x 6
325 x 1
315 x 3 makes no sense that I'm getting my arse kicked like this after last week.
295 x 4
295 x 4 very disappointed.
Base Squats
450 x 5
450 x 5
360 x 8
Military Press
115 x 12
125 x 12
125 x 7 with spot
Weighted Dips
BW+50 x 8
BW+50 x 5
BW+50 x 4
Sent on the Now Network� from my Sprint® BlackBerry
225 x 6
325 x 1
315 x 3 makes no sense that I'm getting my arse kicked like this after last week.
295 x 4
295 x 4 very disappointed.
Base Squats
450 x 5
450 x 5
360 x 8
Military Press
115 x 12
125 x 12
125 x 7 with spot
Weighted Dips
BW+50 x 8
BW+50 x 5
BW+50 x 4
Sent on the Now Network� from my Sprint® BlackBerry
Wednesday, June 22, 2011
Chest
DB Incline Press
55 x 7
90 x 5 (5th with a spot)
80 x 6
80 x 5 (5th with spot)
80 x 4
Cable Flys
65 x 12
65 x 12 (good set-good form)
65 x 12
45 x 23
Pushup
BW x 25 spent.
Calf Press
335 x 12
335 x 12
335 x 9
EZ Curls
75 x 8
75 x 8 rough 8
75 x 6
Sent on the Now Network� from my Sprint® BlackBerry
90 x 5 (5th with a spot)
80 x 6
80 x 5 (5th with spot)
80 x 4
Cable Flys
65 x 12
65 x 12 (good set-good form)
65 x 12
45 x 23
Pushup
BW x 25 spent.
Calf Press
335 x 12
335 x 12
335 x 9
EZ Curls
75 x 8
75 x 8 rough 8
75 x 6
Sent on the Now Network� from my Sprint® BlackBerry
Tuesday, June 21, 2011
Monday, June 20, 2011
DL
BB Deadlifts
225 x 4
225 x 5 warm-ups
335 x 3 (4 not there yet)
295 x 5 pretty solid 5
295 x 5
Weighted Chins
BW + 55 x 5
BW + 35 x 6
BW + 25 x 6
BW only x 12 (8+2+2)
Lateral Delts DB
15 x 12
20 x 12
20 x 12 very slight bounce. Easy does it chief.
Sent on the Now Network� from my Sprint® BlackBerry
225 x 4
225 x 5 warm-ups
335 x 3 (4 not there yet)
295 x 5 pretty solid 5
295 x 5
Weighted Chins
BW + 55 x 5
BW + 35 x 6
BW + 25 x 6
BW only x 12 (8+2+2)
Lateral Delts DB
15 x 12
20 x 12
20 x 12 very slight bounce. Easy does it chief.
Sent on the Now Network� from my Sprint® BlackBerry
Sunday, June 19, 2011
Friday, June 17, 2011
SQUATS
Bench Squats
225 x 6 warm-up
315 x 5 great work!
315 x 4 nice job. Up weight next week.
295 x 5
295 x 5
Great set. Maybe taking Friday off last week helped!
Lunges@50 x 8 per leg
Bulgarians @50 x 8 per leg
Explosive step ups x 12 per leg
Military Press
125 x 12
125 x 9
125 x 7
Weighted Dips
BW+50 x 8
BW+50 x 6
BW+50 x 4
Sent on the Now Network� from my Sprint® BlackBerry
225 x 6 warm-up
315 x 5 great work!
315 x 4 nice job. Up weight next week.
295 x 5
295 x 5
Great set. Maybe taking Friday off last week helped!
Lunges@50 x 8 per leg
Bulgarians @50 x 8 per leg
Explosive step ups x 12 per leg
Military Press
125 x 12
125 x 9
125 x 7
Weighted Dips
BW+50 x 8
BW+50 x 6
BW+50 x 4
Sent on the Now Network� from my Sprint® BlackBerry
Thursday, June 16, 2011
Wednesday, June 15, 2011
Chest
55 x 7
90 x 4
80 x 6
80 x 5
80 x 4 awesome work dood!
Ring Fly/Press Combo
BW x 10
BW x 10 (5+2+2+1) brutal set
BW x 10 (5+3+
Pushup
BW x 20 spent.
Calf Press
330 x 12
335 x 11 fiyaaaa!
335 x 11 toes slightly inward
DB Curls (full ROM-not hammers)
30 x 8 per
40 x 8 per-great set
40 x 5 per
Sent on the Now Network� from my Sprint® BlackBerry
90 x 4
80 x 6
80 x 5
80 x 4 awesome work dood!
Ring Fly/Press Combo
BW x 10
BW x 10 (5+2+2+1) brutal set
BW x 10 (5+3+
Pushup
BW x 20 spent.
Calf Press
330 x 12
335 x 11 fiyaaaa!
335 x 11 toes slightly inward
DB Curls (full ROM-not hammers)
30 x 8 per
40 x 8 per-great set
40 x 5 per
Sent on the Now Network� from my Sprint® BlackBerry
Monday, June 13, 2011
DL
BB Deadlifts
225 x 4
225 x 5 warm-ups
335 x 3 (4 would have been too ugly to count)
295 x 5
295 x 5 rough set. 5 almost didn't happen.
Hamstring Curls
120 x 8
130 x 8
130 x 8
Next week go 130, 130, 140
Weighted Chins
BW + 55 x 4
BW + 35 x 6
BW + 25 x 6
BW only x 12 (7+3+1+1)
Rear delts cable
25 x 12 x 2 per arm
225 x 4
225 x 5 warm-ups
335 x 3 (4 would have been too ugly to count)
295 x 5
295 x 5 rough set. 5 almost didn't happen.
Hamstring Curls
120 x 8
130 x 8
130 x 8
Next week go 130, 130, 140
Weighted Chins
BW + 55 x 4
BW + 35 x 6
BW + 25 x 6
BW only x 12 (7+3+1+1)
Rear delts cable
25 x 12 x 2 per arm
Wednesday, June 8, 2011
Chest
Incline DB Flys
55 x 6
90 x 3 feels really weak today
75 x 8
75 x 6
75 x 6
Ring Fly/Press Combo
BW x 10 each- wow. Keep the form on the flys perfect. That. makes. all the difference.
BW x 10 each (5+2+3) grueling
BW x 10 each (7+3) BUT! I barely failed
on the last fly, so in truth it was 9 3/4.
Pushup
BW x 20 aaaand the tank is empty
Calf Press
330 x 12
330 x 12 not fun.
330 x 12
EZ Curl Bar
75 x 8
75 x 7
75 x 6
Sent on the Now Network? from my Sprint® BlackBerry
55 x 6
90 x 3 feels really weak today
75 x 8
75 x 6
75 x 6
Ring Fly/Press Combo
BW x 10 each- wow. Keep the form on the flys perfect. That. makes. all the difference.
BW x 10 each (5+2+3) grueling
BW x 10 each (7+3) BUT! I barely failed
on the last fly, so in truth it was 9 3/4.
Pushup
BW x 20 aaaand the tank is empty
Calf Press
330 x 12
330 x 12 not fun.
330 x 12
EZ Curl Bar
75 x 8
75 x 7
75 x 6
Sent on the Now Network? from my Sprint® BlackBerry
Tuesday, June 7, 2011
Monday, June 6, 2011
Deadlift
BB Deadlifts
225 x 4
225 x 5 warm-ups
335 x 3 watch the back brother!
295 x 5 great drive!
295 x 5 great set!
Keep this same set-up for at least one more week
Hamstring Curls
110 x 8
120 x 8 getting closer to a good weight-dont want to be careless with the hammies though.
130 x 7
Weighted Chins
BW + 55 x 4
BW + 35 x 6
BW + 25 x 6
BW only x 11 (8+3) just shy of 12
Rear delts cable
25 x 12 x 2 per arm
Sent on the Now Network� from my Sprint® BlackBerry
225 x 4
225 x 5 warm-ups
335 x 3 watch the back brother!
295 x 5 great drive!
295 x 5 great set!
Keep this same set-up for at least one more week
Hamstring Curls
110 x 8
120 x 8 getting closer to a good weight-dont want to be careless with the hammies though.
130 x 7
Weighted Chins
BW + 55 x 4
BW + 35 x 6
BW + 25 x 6
BW only x 11 (8+3) just shy of 12
Rear delts cable
25 x 12 x 2 per arm
Started a fast on this meal, so typical cals weren't consumed today.
Sent on the Now Network� from my Sprint® BlackBerry
Saturday, June 4, 2011
Friday, June 3, 2011
Squat
Bench Squats
225 x 5 warm-up
315 x 3
285 x 5
285 x 4
285 x 5 great set.
DB Step-ups
50 x 8 wow. Grip and shoulders taxed too. Make sure to keep it slow and controlled. Don't bounce off planted foot.
50 x 8
50 x 8 slight twinge in right knee on last set. I finished the set, but be careful. Need more direct hamstring work I think.
Military Press
115 x 12
115 x 12
115 x 12 good sets, but reached 12 on each. Time to bump up to 125.
Weighted Dips
45 x 8
45 x 8 tough 8. Still, next week up the weight on all sets.
45 x 8
Sent on the Now Network� from my Sprint® BlackBerry
225 x 5 warm-up
315 x 3
285 x 5
285 x 4
285 x 5 great set.
DB Step-ups
50 x 8 wow. Grip and shoulders taxed too. Make sure to keep it slow and controlled. Don't bounce off planted foot.
50 x 8
50 x 8 slight twinge in right knee on last set. I finished the set, but be careful. Need more direct hamstring work I think.
Military Press
115 x 12
115 x 12
115 x 12 good sets, but reached 12 on each. Time to bump up to 125.
Weighted Dips
45 x 8
45 x 8 tough 8. Still, next week up the weight on all sets.
45 x 8
Sent on the Now Network� from my Sprint® BlackBerry
Wednesday, June 1, 2011
Chest
Incline DB Press
55 x 6 warm-up
90 x 5 weight lowered to parallel-no deeper. I like to go a touch lower, but as this is the first time I've worked with 90s, I'll take it easy
90 x 4 good set
75 x 7 good set
75 x 6 great set
75 x 5 nice work
Cable Flys
65 x 12
65 x 11
65 x 7 shoulder tweaked a bit
Pushups
BW x 15 slow and yowee.
Calf presses
330 x 12
330 x 12 fiiiiyaaaa!!
330 x 10 wow.
EZ Curls
75 x 8
75 x 7
75 x 6
Sent on the Now Network� from my Sprint® BlackBerry
55 x 6 warm-up
90 x 5 weight lowered to parallel-no deeper. I like to go a touch lower, but as this is the first time I've worked with 90s, I'll take it easy
90 x 4 good set
75 x 7 good set
75 x 6 great set
75 x 5 nice work
Cable Flys
65 x 12
65 x 11
65 x 7 shoulder tweaked a bit
Pushups
BW x 15 slow and yowee.
Calf presses
330 x 12
330 x 12 fiiiiyaaaa!!
330 x 10 wow.
EZ Curls
75 x 8
75 x 7
75 x 6
Sent on the Now Network� from my Sprint® BlackBerry
Subscribe to:
Posts (Atom)